Preparing for the Event
Preparing for a fitness event is just as important as taking part! The most important aims in exercise preparation are to provide your body with enough fuel and water to complete the task, remain injury-free, and recover swiftly!
The following information is to help you prepare for the event, avoid injury, ensure you make it to the finish line, and most importantly…enjoy the ride!
The Right Gear
The bike must be properly maintained. A rusted chain or soft tyres make cycling hard work and can lead to an accident. Get your bike serviced before you start properly training at an Avanti store www.avantiplus.com.au.
The bike must also be the correct size for you. Riding a bike that's too small, for instance, is like walking in a half-squat; very fatiguing.
Proper cycling shoes can make a big difference in your performance, comfort and enjoyment. If you're a casual rider you can get away with riding in your favourite street shoes, but if you're more serious about cycling, you should need something built specifically for the job.
Nutrition and Hydration
Ensure that you are well hydrated before each session, and that you are fuelling your body with nutritious food before and after long rides. See the Nutrition guide for more information.
Training Programs
The Cycling programs provided are targeted towards beginners, so if you are a regular cyclist, then increase the kilometres listed. If you are a beginner and find it hard to cycle for a long time to start with, aim to go fast for 3 minutes, then very slow for one minute, and continue this cycle. Eventually increase the length of time that you are cycle at a good pace without taking a break.
Training on hills improves leg-muscle strength, quickens your stride, expands stride length, develops your cardiovascular system, enhances your running economy and can even protect your leg muscles against soreness. Interval training is an excellent way to train for a competitive environment.
The Core Stability and Strength programs provided will also help with speed and biomechanics.
